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' 1 r-| j ' Si'AIDINt. "'RkD CoVEK ' SkKIKS OF j Qj [^ 

. I I Athletic Handbooks I-— i p 

U No. 64R U 

MUSCLE 
BUILDING 

Practical Points 

fnt- 

Practical People 



<0C)O 

Luther Halsey Gulick, M. D. 

President Amcviciin Ph\sical Educaticn Association 

Director Phxsical Training, Public Schools, 

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Copyright, 1916 

BY 

American Sports Publishing Company 
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1 1 

MAy 27|9|R©CI.A431254 



MUSCLE BUILDING. 



MUSCLE BUILDING 



VIBKATOKY EXEHCLSE. 
^[any business men at forty are fat and tlabby; 
their arms are weak, tlieir hands are soft and pulpy, 
their abdomens are prominent and jelly-like. When 
iht-y nm a block for a train, they putl' and blow like 
disordered gasoline autos. ^fen gvt imo this condi- 
tion because they sit still too much; because they eat 
more than they need, and Ijecause they drink. Xo 
one gets into this condition because he wishes to. It 
is against the wish of cvcryont; to have his body in 
this kind of order, lie well kiinus that it lessens 
liis working capacity, that it takes away a great deal 
of the fun of living; that it ])revents his enjoying 
vigorous things as he did wlu^i a young man; and 
that it will probably cut off years at the end of hiia 
life. The reason that he does not come out of this 
condition is that he thinks it will involve a serious 
modification of his mode of living, a serious altera- 
tion of his busijiess habits. He thinks it will involv© 




No. 1— The way in which squeezing intensly uses many muscles is beauti- 
fully shown here. The model has rolled up & wad of paper and is squee/.- 
ing it as hard as he can= 



MUSCLE BUILDING. 7 

doing an hour or two of monotonous exercise in a 
gymnasium every day. 

Every man windil like to hnve a firm hand, strong, 
clean-cut arms, muscles tluit stand out, a hody that 
is solid, held together hy firm muscles, strong vigor- 
ous neck, and large chest. A nuur cannot very well 
change the shape of the hones of his hody; Init aside 
from this, much can he done in a very short time 
every day. A month or two of work will helji much 
to hring ahout that sha[)e of the hody that one de- 
sires, and that character of muscle which is one o£ 
the marks of vigorous manhood. 

It is the purpose of this hook to show how husi- 
ness men may, l)y a few minutes each day, develop 
their muscles in the way that they desire. That which 
is diseusst'd in this article is not a coni[)leto system of 
physical trnining. 'J'his work docs lud aim to make 
a man iii-accful ; it docs not aim to mid\e him a long 
distance runner, ,i jum})ci', or a fencer. This plan 
of exercis(> <loes sut cccd in almost every case, in 
quickly making a man muscularly strong and well 
developed. It does tend to muke a man stand 
straighter, to respect himself more, to have a clearer 




No. 2— Exercises of contracting the hand, If they are always followed by 
exercises by extending the fingers, which are shown in this picture, will 
never leave the hand in bad position. The dehcate modeling of the 
muscles o£ che forearm is admirably shown. 



MUSCLE BUILDING. 9 

head and better body. It does not take any apparatus 
— it can be done anywhere; it takes but little time. 
All that it demands is the willingness to do it on the 
part of the man. ]^lany men have, in a single month, 
changed the whole appearance of their bodies from 
one of weakness to one of strength, from a condition 
of tlabbiness to a condition of solidity. It is a com- 
mon achievement for a man to increase the girth of 
his upper arm lialf an iiiuh, or even an inch, in a 
month; to put two indues on his clicst in the- same 
length of time. If a man's muscles are fat to begin 
with, he nuiy expert in the course of a month, to 
make them hard and muscular. In this case he will 
not expect to increase the size, as much as he will if 
his arms are merely soft to begin with and he has 
simply to build up. 

THE ARMS. 

We will begin with an explanation of how to devel- 
op the arms. Ordinarily, in the gymnasium one pulls 
against weights running over a pulley, or he lifts 
dumb bell^, the object being to furnish resistance 
for the muscles to work against; good results are 




No. 3— The blurring' of the hands in this illustration is due to the trembling 
which is caused by the intense effort which is being made. The mode- 
well shows the powerful contraction of the muscles as far down as the 

' waist. The beautiful modeling of the shoulder muscle, the deltoid, and ol 
the muscles of the back which move the scapula, or shoulder blade slVk 
rarely exhibited as finely as in this cut. 



MUSCLE BUILDING. ^ 

secured in this way; but to gel the biggest develop- 
nieut in the most rapid way, the muscles should be 
contracted io the full extent of their ahiliti/ every 
time. A few contractions that are just as strong as 
a man can make, will count more in tlie development 
of size and also of strength tlian a very large number 
of contractions of a moderate kind. Everyone uses 
his hands a great deal, and yet the forearm does not 
grow large and strong. The reason is that a great 
deal of long continued moderate use do»)s not develop 
the muscles as much in size as a few exercises of llie 
intense kiud. 

It is a common exi)erience foi- ju-oplc working al^ 
the winter in a gymnasium, working faithfully for 
an hour three times a week, to exix'ct tlicy will have 
increased their measurements very much; they are 
frequently disajipointed to find that their measure- 
ments have remained about the same. Tt is true, the 
muscles are harder than they were before, they sleep 
and digest their food better than Ijefore, Imt they had 
expected a big gain in size of the arms, chest and body 
muscles. The trouble in all these cases is that they 
do not take the kind of exercise that is adapted to 




No. 4— In this exercise, the muscles of the front of the body, particular!?' 
the abdomen, are being contracted vigorously. Every one who does thia 
exercise vigorously, should do twice as many in which the muscles of the 
back are contracted; the over-development of the muscles of the front of 
the body tends to make the individual round shouldered and flat chested. 



MUSCLE BUILDING. J^3 

building up muscular t^ize; they took the exercise 
that is adapted to building up health. It is 
not at all true that there is any one kind 
of exercise that will accomplish all the known 
results to bo obtained from exercise, any more 
that it is true tliat there is any one medicine 
which will accomplish all the results to be expected 
of medicine. One may exercisi' in order to become 
graceful in walking and moving alxnit : one may exer- 
cise in order to birome skillful in fencing, boxing, 
base ball or athletics; one may exercise in order to 
reduce fat; exercise may he taken in order to increase 
the activity of sluggish liver, and so on ; but in each 
case if the results are to l)e secured, exercise must be 
adapted to the paiiicular objects in mind. Thus, 
there is no such thing as a best exercise or as best 
exercises.. 'J'be object of the exercises described in this 
article, is to increase the size and strength of the 
muscles. There is no attempt to increase their en- 
durance or the skill with which one can use them. 

These exercises do not directly aim to increase the 
health of the l)ody, although this usually follows to 
some extent. 



MUSCLE BUILDING. ;[5 

The fundamental principle is that from the mus- 
cles shall he demanded as great power as possihle; a 
hundred movements of a light character will not 
build up muscle as ra})idly as five movements of great 
effort. This is a general principle and applies to all 
the muscles of the body. 

One of the old statements of the evolutionists is 
that "function makes structure" — this is one of the 
great guides in physical training. The kind of exer- 
cise that demands a given structure will in general, 
if persisted in, give that structure. For example : to 
pound with a hammer all day does not demand big 
muscles, so that the result of tlie exercise is to secure 
endurance rather than size and strength; on the 
other hand, to put up a hundred-pound hell does not 
demand endurance, l)ut size and strength; so the 
result of putting up a hundred-])ound. hell i> in- 
crease of size and strength. In tlie gymnasium one 
rarely pulls to the full extent of his power, because 
he cannot tell exactly liow nuirh weight he can lift, 
nor are the pulley weights adapted to heavy weights. 

The plan here described is to have the muscles pull 
against each other. Thus it is easy to have them work 




No. 6— An illustration of the front of the thigh showing how the muscle 
comes down and terminates abruptly. 



MUSCLE BUILDING. 17 

to their utmost capacity without straining them ; foi 
example: in illustration Xo. T the model is using 
the muscles that clinch his hand as hard as possible, 
and at the same time is contracting the muscles that 
open his hand ; the result is that tlio liand stays half 
way open, the fingers are rigidly fixed, the tendons 
of the wrist are prominent, the fore-arm is hard. 
This exercise repeated fifteen to twenty times in 
ihe morning, the same number of times at night, 
and a few times occasionally as a man is walking 
along the street by day, will do more to increase the 
size of the muscles of the forearm than all the hand- 
shaking, hand-writing, handling knife and fork, etc., 
that a man will do all day. And more than this, a 
carpenter who is handling tools eight hours a day 
will not develop so big or so strong a forearm as will 
the man who takes this method. The long continued 
exercise with the hammer, saw and plane does not 
produce as strong contraction, and hence does not 
build up as large tissues, as this intense work that is 
done through the antagonistic muscles. 

You will notice when you do this exercise as hard 
as possible, that the fingers and even the whole fore- 



ft 



MUSCLE BUILDING. jg 

arm will shake with the intensity of the effort. This 
is the reason for the term vibratory. The position 
should be held under extreme contraction al)Out three 
seconds, then the muscles .^liould be allowed to become 
soft and the hand should be dro])ped. In about three 
seconds more the exercise should be rei)eated. The 
tendency will be not to work suliiciently hard at iirsc. 
Every ounce of power that you luive must be put into 
it, if you are going to gam uioi-e ]K)wer. It is only 
by the investment of what you luive, that you will 
gain more. Xature gives only what is necessary — if 
you make a demaiul ui)oii your nuisc-les for more 
power than you have, nature will gi-adually give it to 
you; but if you do not use wliat you luive to the full- 
est extent, you will not be given nuuli increase. 

A few moments ago, I said ibat each exercise 
should not be continued for more than three seconds, 
and that then the muscles should be relaxed. The 
reason for this is that the circulation may be helped. 
When a muscle becomes hard by vigorous contraction, 
it tends to force out all the blood and lymph that is 
in it. New blood enters in under greater difficulties 
than under normal conditions; for this reason the 




No, 8— Holding a wad of paper in the hand and squeezing it with all one s 
power for two or three seconds, is an excellent method for developing 
the whole arm. Its effect is well shown in the picture. 



MUSCLE BUILDING. 21 

exercise should not be long in duration. The muscleR 
should be allowed to become soft again. In order 
to favor its accomplishment a number of vigorous 
exercises rather short in duration should be taken. 

One common way of exercising tlie forearm is to 
put something in the palm and grip it, a rubber ball, 
a piece of wood, or even a wad of paper. (Cut Xos. 
1 and S). The trouble with tliis exercise is iwo-fold ; 
first, it develops only one set of muscles, the flexors, 
and the muscles that extend the fnigers are left un- 
developed; seco]idly, as a result of the development 
of tlie flexing muscles, and the non-development of 
the extensors, the hand wben not in use tends to hang 
with tlie fingers almost closed into the palm (No. 9). 
The strong muscles liave overbalanced the weak ones 
so that tbe hand is held nearly shut. By the method 
that I have proposed, flexors and extensors are de- 
veloped together, and no matter how strong the fore- 
arm becomes, tbe hand and fingers will hang in a 
normal position. 

The question may naturally be asked as to why I 
have said that gripping with the hand or exercising 
in some other way the muscles of the forearm with the 
greatest vigor will result in developing the muscles 




NOc 9— A person who continues an exercise which developes the hana too 
much will soon acquire a hand which hangs, as is shown in the accom- 
panying illustration; this is ungraceful and clumsy. 



MtrSCLE BUILDINC. 23 

of the upper arm and the chest. The reason is this: 
the muscles wliicli close the hand are, some of them, 
attached to liie foicai-m, thus the tendons have to 
pass through the wrist. In order that they may work 
efficiently it is necessary (hat llie wrist l)e held rigid. 
You cauDct possibly iliiuh your hand hai'd and have 
the wrist tree of nioveiiu'iil. Xow, in order to have 
the wrist held in a riuid ixr^ition, all the muscles run- 
ning from it U}) to Hie rorcann (and some of them 
run to the lower part of the ujjper arm), must he 
contracted with great vigor. ''J'he el])Ow joint must 
also be held rigid, for the nmscU's wliich attach to the 
upper arm could not a(t etliclently were their points 
of origin movable, so it is necessary for the muscle? 
v.hich control the elbow to be contracted vigorously. 
Tiiese muscles, some of them, go up ami attach to the 
«:hoidth'r hlade and chivicle. So the muscle^s which 
hold the shoulder must bo fixed in order that the big 
muscles of the chest and bat k may have solid support. 
The ribs have to be fixed solidly. In order to fix the 
ribs solidly we have to stop breathing. When a per- 
son takes hold of anything with the hand and 
squeezes it as hard as possible, he holds hi? breath. 




No. 10- -ft the muscles are pressed deeply after the exercise, it will benefit 
them. 



MUSCLE BUlLDrNG. 25 

If this exercise is tried in front of a looking-glass 
one will see that gripping can be done to a moderate 
extent without contracting the muscles of the upper 
arm. So that when one squeezes as hard as possible, 
practically all the muscles of the arm and body are 
involved. This is the reason why squeezing of the 
hand as hard as possible will result in the develop- 
ment of the arm and shoulder as well. (Nos. 1 
and 8.) 

I have explained this exercise somewhat fully, 
as it is a type of all the others. All the exercises 
that are mentioned are exercises in which one group 
of muscles is pitted against its natural opponent, so 
that both are exercised to their fullest extent. You 
will find that to contract those muscles of the fore- 
arm as intensely as possible will involve the stiffening 
of the M-hole arm, and, indeed, of the upper part of 
the body. Always put your attention upon the par- 
ticular part where 3-ou wi>h the chief effect. You will 
find, also, that you cannot contract these muscles with 
the greatest power without holding the breath; ac- 
cordingly, before beginning the exercise it is well to 
take half a dozen breaths just as deep as you can; 
first blow out all the air possible from the chest and 




No. 11— After the various muscles have been gone over as in the preceding 
illustration, the muscles should be slapped; this effort gives a stimulating 
effect which has most excellent results. One should slap all the muscles 
of. the body; the model is merely slapping his arms. 



MUSCLE BUILDING. 27 

then inhale to the fullest extent. Repeat this three 
or four times and then begin. If this deep breathing 
makes you a little dizzy the first few days, it shows 
that you need the exereise very much. The dizziness 
is to Ije overcome simply by persistence. Take deep 
breaths just up to the point where you begin to feel 
dizzy and then stop. It will not be many days before 
you can do all tlie deep breathing that you want to 
^vitl1()ut feeling diz/y. 

Having done tlic pivliminary deep breathing take 
a deep breath and b<.l<l it while you do the first exer- 
cise, which coiisists of coidracting tlie ling(M-s of the 
hand for three seconds. Then let the breath go, 
and also let the hngrrs relax; take another deep 
l,reath and contract tlie liand muscles again. Eepeat 
this ten times. Tlie whole exercise ought to take 
one minute. Theu with the right hand, squeeze the 
juuscles of the left aim from the wrist to the elbow 
quickly; with the left baud siniilarly treat the right 
arm. Then slap the left arm from the wrist to the 
elbow. Follow this with similar treatment of the 
right. (See cuts 10 and 11.) 

You are now ready for the second exercise, which 




No, 12— This illustration was taken immediately following the precedingri 
the only difference in the two being, that in this case the palm is laaingf 
the shoulder, while in the other case the palm is away from the shoulder. 
The far greater contraction of the biceps with the palm toward the 
shoulder is already shown. When this muscle is being measured, it 
should always be contracted in this way, for otherwise it will appear to 
be much smaller than it really is. 



MUSCLE BUILDING, 29 

is to exercise and develop the upper arm. The hand 
is to he phiced in a similar position to that which 
was taken when the niiiseles of the forearm were to 
be exercised. But now the attention is to be fixed 
u])on th<' bicc])s, the lar^e niUMle wliic-h shows on 
the front ot tlie upper arm. It is to he contracted 
ai^ainst the trice})s, the muscles on the back of the 
arm^ as liai'd as is possible. The l)i((^ps is well shown 
in Xos. 1"? and 1-'). Some also show the contrac- 
tion of tlie liand oc(Ui'i-in<i- at the same time. In 
the model ( Xo. .">), tbe l)ice])s are ))eing strained 
against ibe iiiusch's on tlie ])ack of the arm. The 
same pi-eliininarv deep bi'eailiing should be taken 
in this case, ami indeed in every case. The exer- 
cise should be rep(»ated ten times as l^efore. There 
is litth^ use in doing tbe exercise unless one is going 
to ])nt into it all tlu* etl'ort possible. 

]n some of the ])i(tures that are shown, the out- 
lines of the hand aic a tritte blurred; the reason for 
this is that in s])ite of the most rapid exposure that 
it was possible to make indoors, with a specially pre- 
pared camera, it was impossible not to show the vi- 
bration of the hands under the intense effort that 




No. 13-The little bunch near the elbow well shows the small musclea 
which turn the palm toward the shoulder. It also shows in excellent 
form the construction of the biceps in the forward part of the arm anc 
of the triceps on the back of the arm pulling against the biceps. 



MUSCLE BUILDING o-i 

wns Iteiii;^^ iiindc hy llio inodol. TUustrations Nos. 
5 and 7 sliow (lu- triee})s on the hack of tlic upper 
arm as it is pulling against the biceps. 

The next ]>ai't of the body to he exercised is the 
{^hoiildfi'. 'I'liis is best done al the same lime that the 
ii]tpei- Itac]. i;- iiciiiL'; dt'Vclopcil I Ihistrations Nos. 11 
and ITt show (lie-.' imisclrs in most vigorous contrac- 
tion. The muscle on top id' the shoulder, the deltoid^ 
and I he great -nilatc ninM-lc of the u]»pfr hack are 
])ulling the shoulder up and lifting the arm; while 
tlie great muscdes (d' the chest aie ]»ulling the arm 
foi'ward, and the other lihres of the trapivaus are 
])ulling the shouldei- hack and down. 'Idu^ result is 
that the shoulders and arms are set as if in iron. 
These great masses of muscles, ])ulling with all their 
inherent force, hind the joints together with the 
greatest solidity. 'Jdie ilhistrations show well the 
contraction of these mus(des. The extent to which 
this contraction is carriecl on over other joints is 
well shown. 'J'he douhh^ line of muscle extending 
half way dowi^ the middle of the back shows two 
muscles which pull the shoulder together; their de- 
velopment is well shown in No. 3, The tremen- 
dous sweep of the great band of muscle coming from 




No. 14— In this picture is shown, how in extreme eflPort, the small muscles 
which Hft the toes, are exceedingly active. The tendons on the back ot 
the foot which stand out, are being pulled with great vigor. 



MUSCLE BUILDING. 33 

the lower back, winding over the edge of the scapula, 
and then forward and upward to the upper arm, is 

siiporldy ^howii. This is the hitissimus dorsi, the 
]ii()>t powerful muscle that we have, by which we 
pull the arms dowji to the sides. This is effective in 
'\hiiiniHg'" one's self. 

Taking a full breath, place yourself in this posi- 
tion as rigidly as possible for two or three seconds, 
then relax, and take a second breath easily, then 
another full breath, and repeat the exorcise; pull the 
muscles with the utmost power that you possess. You 
will (ind it necessary to stiffen the neck and hold it 
well back. Remember that the shape of the body 
when it is Ijcin^^ exercised vigorously is the shape that 
it tends to take during rest; so always exercise in 
positions that are strong and erect. Some of the 
illustrations show the contractions of the muscles 
on the front part of the body. These are given as 
type-forms rather than as the most desirable of posi- 
tions for much exercise. Exercises in which the hach 
and nech are held rigidly erect, lend toward letter 
carriage and should he taVen about twice as frequently 
as e.rercises that pull IJie hody forward. 




NOc 15— Exercise of the muscles of the upper extremities and of the 
upper part of the body. The shading of color about the edge of the 
shoulder blade is the remains of a Summer's tan rather than the differ- 
ence in muscle. 



MUSCLE BUILDING. O^ 

Illustration Xo. 1 (> shows well llic e-xeivise ol Mil- 
.lii^h. Tlu' ^irrcat imiscl(>s tliai cxtrnd tlie logs are 
ix'in.i: (oiitraetcd with tlic gi-caicsl vigor so that they 
sland oul in massive folds, ^fost nieii walk quite a 
liltlo; the result is that the avei'age uiau has l)etter 
legs than he has arms. These muscles are fully de- 
veloped in many men, who otherwise are pretty 
flalihy. It is well to hend the knee, hip and anklo 
joints a little. Then slowly contract the muscles to 
your ntmost power until they staiul out under the 
skin like piles of coiled rope, or like steel hands 
nnder the ])ressure of intense strain. After con- 
tracting the muscles of one thigh ten times, contract 
the muscles of the other thigh, similarly and an 
equal numh(u- of times. 

Illusti-ation Xo. 17 shows well the contraction of 
the great muscles which flex the leg on the thigh. 
These muscles do not show particularly well in or- 
dinary use. The exercise should he carried out en 
both sides of the l;ody. Xos. 3 and 10 show^ the 
great muscles of the lower l)ack in active contraction : 
also show how the muscles of the forearm, upper arm 
and shoulder are working at the same time. The 




No. 16 -This illustration is to show the contraction of the "quadriceps eX' 
tensor femoris," which is the large muscle at the front of the thigh, 
immediately above the knee. It shades off into a heavy flat tendon, which 
includes the knee cap. In the model the shadows to the left show where 
the belly of the muscle is shading off into the tendon. This muscle 
straightens the leg every time one raises up from having stooped to the 
floor. The straightening of the knee is accomplished by means of this 
muscle. It is one of the strongest muscles of the bodv 



MUSCLE BUILDING. 3^ 

fine linos riiiniiiiL,^ outward and downward from the 
spinal column show the intensity of the effort that 
is heing made. The distended veins on the forearm 
are also indications of a similar charaeter. This 
exercise should jje carried on as are the others. 

lllii>irati<)ns Xos. .') and 10 show exercises whic-h 
are designed to be general — a large fraction of all 
the muscles of flic hody are working at once. In 
No. IS till' superficial muscle of the neck is shown 
in its gi'cat activity. 

There is one danger to which these general ex- 
ercises are exposed, that is, when so numy muscles 
are used at once in sucli a vigorous way, the hlood 
pressure of the hody is increased with great rapidity. 
If the exercises are done excessively, the heart will 
he nuide irritahle and sometimes over-developed. I 
have known a numher of persons who, seeing the good 
effects of these exercises, have concluded that if the 
amount prescribed in these exercises would be good, 
twice as much would be twice as good, and have over- 
done the nuitter seriously. My father was once pre- 
scribing for an Hawaiian chief to whom he gave 
some pills, with instructions to take one three times 




No. 17— The great muscles of the thigh are here admirably shown. The 
muscles which extend the thigh being on the front, and those which flex 
it being on the back. The knotted character of these muscles is well showm 



MUSCLE BUILDING. 3^ 

a day. He was so much benefited by the first that he 
concluded to take the whole box the following morn- 
ing. His life was saved with great difficulty. 

Another general caution in the use of these exer- 
cises needs to be given, and that is that; beneficial 
effects are not usually secured by those who have 
completely passed the growing period. I should never 
encourage a man of over fifty to expect to profit by 
such exercises, and a man over forty should expect 
less than the young nran may. Big girth of mucle 
is to be secured witli advantage only during years 
when the body is at its maximum of efficiency**- ^ 

Before undertaking to carry out this system of 
exercises, several things should be done. First de- 
termine how long it will be carried out; plan per- 
haps for one month, or at any rate, some definite 
period, otlierwise one's resolution is apt to weaken 
and one will gradually do less and less, thinking to 
continue it when it is easier and business is not so 
pressing. This is usually an absolute M\^^^ Men 
stop and do not begin -it again. The thing to do is 
to undertake a definite plan. One month is a good 
length of time to undertake. It is long enough to 




No. 18— Platysma myodies : Tliis is a thin sheet of muscle which runs from 
the lower face down to the front of the body. Many animals have a corre- 
sponding muscle over most of the body. They can twitch their skin all 
over, just as we can twitch the skin of the neck. The ckin of the chest 
can be pulled up nearly an inch, after one has become a little practised in 
the use of this muscle as a whole. 



MUSCLE BUILDING. ^J 

tax tlic will of mosi men; it is short onoiigli to be 
within the abiliiy of most men; it alt'ords time enough 
to secure results wliicli .-liould he ample encourage- 
ment for continuation for another month. 

Second, having settled the length of time that the 
programme will le followed out^ next determine ab- 
.^olutely how much time each day, and at w^hat time 
these exercises will be carried on. Ten minutes in 
the morning will do, but ten minutes in the morning 
and night will do more. It will be well to make a 
written record of one's purposes. 

Third, measure the girth of your forearm, upper 
arms contracted (cuts Nos. 12 and 20), and straight, 
chest contracted and expanded, waist, thigh and neck. 
If you can get these measurements taken by someone 
who is familiar with such work, they will be accurate 
and satisfactory. You should have your measure- 
ments taken again at the end of the month in exactly 
the same way that they were taken at the beginning. 
They should, of course, be taken without any cloth- 
ing on, that is, next to the skin, otherwise they will 
be quite unreliable. Arm should be as in No. 13 
when measured, not No. 20. 




fjo, 19— The model is throwing as many muscles of the body as he can into 
action at once. The straining of the muscles of the forearm, upper arm 
and shoulder, and also right leg, show peculiarly well. This is one of the 
type of exercises which if long persisted in, tend to produce irritated 
heart, as it throws so much work upon the heart suddenly. 



MUSCLE BUILDING. 43 

Fourth, selccj two cxin'cisrrs on wliich to work. 
At the end of the nioiiih lake two otliers. Nos. 8 
and 6 make a good coml)ination on whieh to start. 

After tlie exercise, ])artienhirly in the morning, 
it i}^ well to dip a towel in eool water, cold if it is 
pleasant, and ]iass it rapidly over the whole body. 
Tliis should he followed by vigorous rubbing with a 
coarse towel. Get a silk crash towel, or even an or- 
dinary crasli towel of good lengtli, and after you 
have l)een dried by tlie ])ath towel, use this over your 
l)ody and lind)s with the same vigor and speed that 
the modern shoe polisher exhil)its when doing his 
work, until the wh(de body glows and feels the way 
vour shoes look. 




No. 20— The large muscle of the upper arm or the biceps. This muscle not 
only bends the forearm upon the upper arm. it also twists the forearm 
so that the palm faces the shoulder. In this illustration, the palm is away 
from the shoulder; and while the muscle is contracted vigorously, still 
the length of the muscle is evident. When the muscle is being measured 
it should be held as in cut No. 12. . _ . . _ 



? 1 / 



HEALTH 

BY MUSCULAR GYMNASTICS 

With Hints on Right Living 



By 

W I. CROMIE 



Illustrated with Half Tone Cuts of the Author 




NEW YORK 

American Sports PuBLisniiVG Company 

21 WARREN STREET 



&■ ^ 



PREFACE 

There are none with whom the author more greatly sympa- 
thizes than those whose bodies are weak and sickly, and who have 
not the facilities for daily scientific bodily exercise. Seeing the 
great need for exercise among the masses, and knowing that 
most books on this subject are too expensive, or too dif^cult to 
comprehend, the author felt it his privilege to publish one which 
is simple, and the price of which is within the reach of all. He 
would caution against these new original (?) systems of gymnas- 
tics (taught by mail) and otherwise, which will accomplish what 
no other system will. What are needed to-day are not systems, 
with physiological sounding titles, but, plain, simple gymnastics, 
athletics and games. If one will read this pamphlet and system- 
atically practice the exercises and observe the hints herein con- 
tained, he will be amply repaid for so doing. 



SPALDING'S ATHLETIC LIBEAEY. 



ARE GYMNASTICS AND ATHLETICS 
UNHEALTHFUL? 

What do most young men of our country to-day desire ? Is it 
not to get physical strength ? Is it not the knowledge of how to 
acquire perfect health ? Is the desire not a worthy one ? Yes, 
the desire for health and strength is worthy, and is, furthermore, 
a Divine obligation, for in order that man be successful in life he 
must ever be at his best. 

Whom do the men and women of our country envy ? Is it one 
with a sickly, puny, impaired body ; bent form and sallow com- 
plexion ? No, it is the man who can run the fastest, jump the 
best, who can perform the most daring feats, whose will is strong, 
who makes stepping stones of obstacles, and surmounts all diffi- 
culties, until he reaches the highest attainable pinnacle of fame, 
wealth or noble manhood. 

There is a story in pictures that can never be told in prose or 
verse. When one observes well developed athletes, he can be 
certain that it re(iuired long, persistent labor to get the body in 
that condition, and that it means hard work to keep it so. 

The literature of the Greek and Roman races is filled with the 
power and beauty of their gods. Ga;^e on the statue of Hercides 
or Apollo, and are we not filled with admiration and awe ? Even 
in our modern literature, do we not describe the athlete as one 
whose strength is Herculean ? In whom shall we find ideals 
more perfect than those whom the Greeks and Romans deified 
and worshipped? When we desire a perfect female ideal, do we 
not refer to Hebe, Diana and the Venuses? 



SPALDING'S ATHLETIC LIBRARY. 49 

It is often too true that many big muscled men are unhealthy. 
Lifting heavy weights, engaging in too violent exercises, prize 
fighting, and other brutal sp-rts will give one muscular develop- 
ment, but these are contrary to nature and intelligence. Health 
must be the foundation for muscle and body building. 

There always have been and probably always will be some well 
meaning persons who argue against gymnastics and athletics. 
They say that the athlete exercises his muscles at the expense of 
the mind, and that athletes contract disease and die young. 

The first of the objections is as old as Plato (430 to 347 B. C. ), 
who described some of the athletes of his time as '^sleeping away 
their lives." Galen, in speaking of the Greek and Roman athletes, 
described them as "heavy and stupid." Might not the Latin 
proverb, ''Mens sana in corpore sana," have come to the mind 
of the ancient writer by seeing and knowing athletes in whom 
the physical and mental qualities were both well developed .-* Plato 
and Galen probably meant thai the man who gave all his time to 
developing a massive physique at the expense of the mind, was 
little better than the beast of the field. 

Viewed in that sense athletics and gymnastics would do more 
harm than good, for mental culture is better than physical, as is 
Spiritual better than either or both mental or physical. Usually 
there is more danger of the " book worm " neglecting to take 
necessary exercise than there is of the physical culturist not 
taking enough mental culture. If one would be a rounded perfect 
man he must develop SPIRIT, MIND and BODY. 

The second of these objections, that of the athlete contracting 
disease and dying young, is absurd, as history proves that this 
is not a fact. Worry, not exercise, kills. It is not movement, 
but rust that ruins machinery. It is not the ship at sea, but the 
ship at wharf that rots the faster. Running water purifies itself. 



SPALDING'S ATHLETIC LIBRARY. 51 

Suppose a few athletes (?) do die young, are the others to be 
condemned on that account ? Alost every one knows that 
exercise can be carried to excess, as in eating, drinking or any 
other good thing. Can an athlete over-eat, drink liquors, prosti- 
tute himself and break every other law of health and hygiene and 
livelong? Certainly not; for while an athlete can stand more 
abuse of the body than can a man of sedentary occupation, still 
he is human and will succumb to deadly drugs and excess. While 
we hear or read cjf a celebrated athlete dying of disease, how 
many there are whom we barely take note of, who drop dead 
of heart disease caused by muscular inactivity. 

Let us open the Bible. Do we not find that those whom God 
chose as leaders were strong men ? Aloses was a man of strength, 
else the years of march over desert, sea and mountain w^ould have 
exhausted him; the anxiety of the Exodus would have crushed 
him. He came throuL^h all this in splendid condition, for we are 
told that " Moses was an hundred and twenty years old when he 
died; his eye was not dim, nor his natural force abated." David 
was a man of strength, for when a lad tending sheep he killed a 
lion and a bear, besides the giant Goliath. Elijah was a man 
strong in body, as he ran swiftly for eighteen miles in front of 
Ahab's chariot. Saul was a strong man, but prostituted his 
strength because of his evil doing. Sampson was the strongest 
man whom the world has ever known. Daniel and many others 
of the Bible were strong men. 

Socrates, the heathen philosopher of Athens, was a strong man. 
His school was the workshop and the gymnasium. In Harrison's 
Story of Greece, we are told that he surpassed all mer in physical 
endurance. 

Demosthenes, the great Greek orator, when a boy was weak 
and sickly. The stammering of his tongue he corrected by prac- 



SPALDING'S ATHLETIC LIBRARY. 53 

tising with pebbles in his mouth ; his voice he strengthened by 
vigorous exercise. 

Cicero, Rome's great orator, had stated hours for his exercise. 
Cccsar was an extremely skillful swordsman and horseman, and a 
good swimmer. Hannibal and Alexander were great generals, 
whose bodies were strong, who could endure fatigue and the ex- 
tremes of heat and cold. Lycurgus and Coriolanus were devotees 
of manly sports. Alcibiades became master of the Athenians by 
reason of eloquence, grace of person, and strength of body. 
Themistocles excelled in gymnastics. Sertorius is said to have 
swum the Rhone in full armor. Marius, Pelopides, Marcellus 
and Cato delighted in exercise and strength of the body. In short, 
ancient and mediiuval history shows that brain and brawn were 
two characteristics of men whom the world recognized as leaders. 

Modern history shows that our successful men had a good 
physical education. It reveals the fact that strength and lon- 
gevity are found in those who follow Nature's laws. 

It is said that Washington, after working all day in the forests 
of Virginia, would wrestle anyone who presented himself, and 
that he at one time wrestled seven men one after the other, and 
obtained a fall from each. Lincoln, JefTerson, Adams, Franklin, 
Jackson and Webster were men of strong physiques. Shakes- 
peare, Byron, Goethe, Gladstone and Bismarck have won the 
admiration of the world by the physical bodies and master minds 
which they have possessed. Hundreds of great men might be 
named, whose bodies were strong and powerful. Who are the 
successful men to-day ; those whom the world recognizes as 
great ? Are they not strong physically ? 

Some seem to think that one exercises for the sole purpose of 
obtaining big muscles. This is one of the least reasons for exer- 
cise. By exercising the voluntary muscles we thereby strengthen 



SPALDING'S ATHLETIC LIBRARY. K"^ 

the involuntary muscles, such as the heart, etc., by increasing 
the circulation of the blood and respiratory organs. By our every 
movement, such as breathing, winking, and even thinking, cer- 
tain cells are destroyed and must be replaced by others. This 
work is performed by the blood, which carries the old wornout 
cells to the lungs, skin and kidneys, and these organs discharge 
them from the body, while the blood, ever busy, lays down new 
material. Vigorous exercise tears down weak cells, and the 
blood, quickened by the exercise, quickly replaces the dead cells 
by the stronger living ones. Thus we see how one who exercises 
daily will soon become possessed not only with large and strong 
voluntary muscles, but v.iih vital organs strong and vigorous. 

The writer need hardly refer to the poses of himself. Suffice 
to say that at one time he was weak and sickl}^ and regained 
health and strength not b} change of climate, but by change of 
living, hardening the constitution by proper exercise, deep breath- 
ing, cold water baths and following the laws of nature. Some 
say that they follow the laws of nature, but it seems to me that 
they do not know many of her laws. If one can live when the 
germs of disease arc in the food he eats, in the water he drinks, 
even in the air that he breathes, he can become strong and robust 
if he uses the powers which God has given him. 

He who realizes the need of exercising his body, but is too 
la/y, or deems it inconvenient on account of time or location, 
must not be surprised if he deteriorates in bodily strength and 
vigor. 



58 



SPALDING'S ATHLETIC LIBRARY. 



EXERCISES FOR DEVELOPING VARIOUS 
MUSCLES. 

Following are some cuts, with niovenienls and combinations. 
If one will work at these systemaiically, he will deri\e much 
benefit therefrom. Be sure and maintain as nearly as you can 
the proper posture, not only while exercising, but at all times- 
Perform each exercise from ten to twenty times. 

It is better to exercise on retiring, or the first thing in the 
morning, as much clothing restricts freedom of motion. 

Many of the following exercises maybe used in the schoolroom : 
Figures 2, 3, 4, 5, 6, 7, 8 and 9. I hope the day will soon come 
when every public school will have a gymnasium for the use of 
both sexes, at which attendance shall be compulsory for all healthy 
children, and which shall be thrown open in the evening for a 
small fee to the older ones who have passed their compulsory 
course and who prefer to make their bodies strong and vigorous 
rather than w^alk the streets and visit questionable places. 



SPALDING'S ATHLETIC LIBRARY. 



V 

it 


t 



FIGURE l-CORRFXT POSTURE. 



The chcsl should he thrown out stioiiL^Hy, chmch-awn in toward 
the chest, abdomen in, back hollowed and hipscxtendcd. The best 
way for one to tell whether he has the right position or not, is to 
stand with the back to a wall with head, shoulders, hips and heels 
touching It. It is well to start with very simple exercises which 
bring the blood to the extremities, and then increase to a maxi- 
mum, followed by deep breathing exercises. 




FIGURE 2-OPENlNG AND SHUITING OF FINGERS 

1. Open the fingers with force, with 

(a) arms down at side as in figure. 

(b) arms held at front horizontal. 

(c) arms held at side horizontal. 

(d) arms held vertical. 

2. The above, with fingers of one hand closed; other open, alternate. 

3. Place hands on chest and open fingers as arms are extended 

down, side, front, vertical. 

HAND-SHAKE 

Shake hands by bringmg fingers toward wrist, then away; 
wrists very flexible. Down, side, front, vertical. 

ROTATE ARMS 

Down, side, front, vertical. 

Flex wrists and rotate arms together. 

Down, side, front, vertical. 



SPALDING'S ATHLETIC LIBRARY. 




2. 



FIGURE 3 -ELEVATE SHOULDERS. 

(a) Raise njj;ht slumldcr. 

(b) Raise left shoulder. 

(c) Raise left and right alternate. 

(d) Raise left and right simultaneously. 

(e) Raise both together. 

(a) Hold arms in front horizontal position, raise shoulders. 

(b) Hold arms in side horizontal position, raise shoulders. 
Shoulder circles (circumduct) arms down at side, and 

(a) Move shoulders back and down. 

(b) Arms held at side horizontal; small circle, describe 
circle with hands, reverse. 

The above exercises in the stoop-stand position. (Fig. 5.) 
The above exercises in the arch-stand position. (Fig. 11.) 



SPALDING'S ATHLETIC LIBRARY 




FIGURE 4 -NECK EXERCISES. 



1. Neck rtexion — 

(a) bend forward till chin touches chest (See Fig.); bend 
backward to fullest extent. 

(b) flex neck from side to side. 

2. Neck rotation — 

(a) rotate chin to right, return to front. 

(b) rotate chin to left, return to front. 

(c) rotate both right and left. 

3. Circumduct neck, right, left (describe a circle with the head). 

4. Project chin forward ; draw chin into chest (chest out strong 

in retraction) . 

5. Perform the above in the stoop-stand position. (Fig. 5.) 



SPALDING'S ATHLETIC LIBRARY, 




FIGURE 5. 
From position of Fig. i bend forward from the hips to a 
stoop-stand position, keeping ^tlie chest out, back hollowed 
and head erect with 

(a) hands on hips. 

(b) hands behind head. 

(c) arms to side horizontal. 

(d) arms to front horizontal. (See Fig.) 

(e) arms to vertical. 

Place the hands on the chest, bend body forward from the hips 

(stoop-stand), and hold this position while you perform c, d 

and e of the above (Fig. 5) exercises. 
Bend forward from the hips, and extend right leg to the rear. 

Left leg. These may be accompanied by the above arm 

movements. 



64 SPALDING'S ATHLETIC LIBRARY. 




FIGURE 6. 

1. Raise on toes with 

(a) hands on hips. 
*(b; hands behind head. 

2. Raise arms sideways to side horizontal as heels are raised ; 

drop as heels are lowered. 

(b) the same arms front horizontal. 

(c) the same arms vertical. (See Fig.) 

3. Raise the toes with the above combinations. 

4. Raise on one foot only, with above movements. 

(a) right. 

(b) left. 

5. The above movements in the stride-stand position. 

6. The above movements in the \valk-stand position. 

*When hands are behind the head, keep the elbows well back (arms in lateral 
plane). 



SPALDING'S ATHLETIC LIBRAE!. 



65 




FIGURE 7. 
Full squat w ith 

(a) hands on hips. 

(b) hands behind head. 

(c) arms raised to side horizontal. (See Fig.) 
Cd) arms raised to front horizontal. 

(e) arms raised to vertical. 

"Keep the body in an erect position ; do not lean forward ; chest out strong. 



66 SPALDING'S ATHLETIC LIBRARY. 




FIGURE 8. 

1, Rotate the body from right to left with 

(a) hands on hips. 

(b) hands behind head. (See Fig.) 

(c) arms held at front horizontal. 

(d) arms held at side horizontal. 

2. The above exercises by moving from the waist only; do not 

move the hips. 



SPALDING'S ATHLETIC LIBRARY. 



67 




FIGURE 9. 



Bend body from right to left with 

(a) hands on hips. 

(b) hands behind head. (See Fig.) 

(c) arms held at vertical. 

(d) arms held at side horizontal. Keep the arms the same 
distance apart. 



68 SPALDINGS ATHLETIC LIBRARY. 




FIGURE 10. 

*Bend forward with 

(a) hands on hips. 

(b) hands behind head. 

(c) arms held at side horizontal. 

(d) arms held at vertical and touch floor. (See Fig.) Keep 
knees stiff. 

(e) arms thrust to the rear as you bend forward. 



^*Keep the chest well thrown out on this set of exercises. These are not good 
for children unless the correct position can be maintained. 



SPALDING'S ATHLETIC LIBRARY. 



69 




FIGURE 11 

Arch t^exion with 

(a) hands on hipc. 

(b) hands behind head. 

(c) arms vertical. (See Fig.) 

(d) combine Figs. 5 and 6. 
Arch flexion, and 

(a) extend right leg forward. 

(b) extend left leg forward. 




FIGURE 12— CHARGING EXERCISES 

1. Charge front, as in figure, with 

(a) arms vertical, right leg forward, left, alternate. 

(b) arms side horizontal, right leg forward, left, alternate. 

(c) arms front horizontal, right leg forward, left, alternate. 
(4) arms rear, right leg forward, left, alternate. 

2. Charge side horizontal, right and left leg, with above arm 

movements. 

3. Charge to the rear, right and left leg, with above arm move-- 

ments. 

4. Charge left and right, front oblique, with above arm movements. 

5. Charge left and right, rear oblique, with above arm -^/^vements. 

*A charge is about IV2 foot lengths. A lunge is performed the same as a charge. 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 13-LEG EXTENSION. 



1. Hands on hips or clasped behind head, and 

(a) extend right leg forward. 

(b) extend left leg forward. 

(c) alternate. 

2. From normal position bring arms vertical, arch back as the 

above are performed. (See Fig.) 

3. Hands down at side, and 

(a) arms extended to the rear as right leg is extended front. 

(b) arms extended to the rear as left leg is extended front. 

(c) alternate. 

This may be used as a stretching exercise. 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 
Bring the knee up to the chest, 

(a) raise arms to side horizontal ; knee to chest right, left 

(b) raise arms to front horizontal ; left to chest. 

(c) raise arms vertical ; right knee to chest, left. 
Stationary running ; do not gain ground and bring knees up as 

high as possible. (See Fig.) 

Hands may be placed on hips, clasped behind head or held 
vertical. 



SPALDING'S ATHLETIC LIBRARY. 



73 




FIGURE 15. 

Stride-stand position, and 

(a) bend to the right, touch the floor; arch back. 

(b) bend to the left, touch the floor; arch back. 

(c) combine the above. 



CHARGE. 

from normal position, arms vertical, and 

(a) charge to the right, as in figure. < 

(b) charge to the left. 

(c) alternate right and left. 

EXTENSION. 

Bend, as in figure, and 

(a) extend right leg to the rear. 

(b) extend left leg to the rear. 

(c) Alternate 

7V^^/^_\Vhen the right leg is extended to rear, extend left arm 
forward, and vice versa. 



74 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 16-LEG EXTENSION.^ 

1. Hands placed on hips, and 

(a) extend right leg to the rear. 

(b) extend left leg to the rear. 

(c) alternate right and left. 

2. Hands behind head, perform the above leg movements. 

3. From normal posture raise arms to side horizontal and perform 

above leg movements. 

4. Raise arms as in figure, with above leg movements. 



*Vary the exercises by keeping the leg extended perfectly straight ; also bend 
knee as in figure. 



SPALDlNO'ft ATTTI.ETIC LIBRARY. 



75 




FIGURE 17-LEG ABDUCTION. 



Hands behind head (arms akimbo), and 

(a) abduct right leg. 

(b) abduct left leg. 

(c) alternate. 

Arms held vertical, as in figure, and 

(a) abduct right leg. 

(b) abduct left leg. 

(c) alternate. 

Abduct right leg, as in figure; left hand on floor. 
Abduct left leg. as in figure; right hand on floor. 
Alternate. 

This can be used as a stretching exercise. 



76 



SPALDING'S ATHLETIC LIBRARY. 




- FIGURE 18. 

Stride-Stand as in figure, and perform the following in foui 
counts : 

(a) I, hands on chest; 2, between legs; 3, on chest; 4, 
side horizontal. 

(b) I, hands on chest; 2, between legs; 3, on chest; 4. 
front. 

(c) I, hands on chest; 2, between legs; 3, on chest; 4 
vertical. 



JUMPING EXERCISES. 

Normal position, arms vertical, jump to position of figure. 
Normal position, arms horizontal, jump to position of figure. 



SPALDING'S ATHLETIC LIBRARY. 



77 



FOR BUSINESS MEN. 

The remaining exercises are especially good for business men, 
or any one whose occupation is of a sedentary nature. 




FIGURE 19. 



Lie on stomach, and 

(a; raise right arm 

(b) raise left arm. 

(c) raise right leg. 

(d) raise left leg. 

(e) raise both arms. 

(f) raise both legs. 

(g) raise both arms and legs. 



(Do not Ilex at elbow.) 
(Do not flex at knee.) 



(See Fig.) 



78 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 20. 



Lie on back, arms extended to fullest extent, and 

(a) raise right leg. (Do not flex the leg at knee.) 

(b) raise left leg. 

(c) raise right and left alternately. 

(d) raise right and left simultaneously, 
(c) both together. (See Fig.) 



SPALDING'S ATHLETIC LIBRAET. 



79 




FIGURE 21. 



Lie on back, arms extended to fullest extent, and 

(a) raise body to sitting position, arms front. (See Fig.") 

(b) the same, arms folded 

(c) the same, arms vertical (chest out strong). 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 22-BACK LEANING REST.* 

As in figure, and 

(a) bring right knee np toward chest, left, alternate. 

(b) raise right leg, left, alternate. (Do not bend knee.) 

(c) sit on floor and raise bod}- as in figure. 

SITTING REST. 
Sit on floor, and 

(a) right knee to chest, left, alternate, simultaneous, both. 

(b) raise right leg, left, alternate, simultaneous, both. 

(c) abduct right leg, left, both together. 

(d) cross right leg over left, left over right ; cross both at 
once. 



'Keep the head well back : more than in figure. 



SPALDING'S ATHLETIC LIBRARY. 



81 




FIGURE 23-KEEP BODY RIGID. 



1. Front leaning rest: keep the body rigid from head to feet. 

From position of (Fig. 23) flex arms till body almost touches 
floor; return to (Fig. 23) position. 
One should not try this movement until he has performed the 
others for some weeks unless he is quite strong, as it is quite 
hard to hold the correct position, 

2. Front leaning rest, and 

(a) raise right arm forward. 

(b) raise left arm forward. 

(c) raise right leg. 

(d) raise left leg. 

3. Front leaning rest, and slap the chest with both hands. 



SPALDING'S ATSLfitlC LIBRARt. 




FIGURE 24 -SIDE LEANING REST. 



Rest on right side, and 

(a) raise left arm vertical, 

(b) raise left leg. 

{c) raise arm and leg together. 

Rest on left side, and 

(a) raise right arm vertical 

(b) raise left leg. 

(c) raise arm and leg together. 



SPALDING'S ATHLETIC LJBftARif. 




FIGURE 25. 

Raise the feet and shoulders from the floor about from 6 to 12 
inches, hold position, and 

(a) bring right knee to chest. 

(b) bring left knee to chest. 

(c) alternate. 

(d) both. 

(e) abduct both legs. 

Do not perform many of these exercises at one time, as they 
are too severe. 

Above position, hold and stretch. 



84 SPALDING'S ATHLETIC LIBRARY. 



USEFUL HINTS 



DEEP BREATHING. 

Finish your exercising by deep breathing. There are so many 
ways recommended that one becomes confused and therefore 
takes no special breathing exercises. The best way to breathe is to 
do so naturally without special instructions. Of course one can- 
not be expected to breathe naturally if corsets and other tight 
clothing are worn. 

A good way to breathe while exercising is to breathe with 
positions and movements favorable to inspiration (in-breathing) 
and expiration (out-breathing). 

(a) exhale as yen drop chin on breast ; inhale as you resume 
position of (Fig. i) . 

(b) inhale as shoulders are raised ; exhale as you lower them. 

(c) inhale as you press the shoulders well back ; draw them 
together as you exhale. 

(d) place hands behind head and inhale as elbows are pressed 
well back, exhale as the elbows are brought toward each 
other. 

(e) inhale as arms are raised to side horizontal, palms upward; 
bring arms to front, palms together, exhaling. 

(f) take the position of (Fig. 5), inhale as you resume the 
position of (Fig. i), exhale as you return to (Fig. 5), 

HINTS ON RIGHT LIVING. 

Exercise alone will not give one perfect health. One essential 
and probably most important thing is a pure, wholesome diet. 
It should consist chiefly of vegetables, fruit, whole wheat bread, 
and in fact, any food which tends to give one health and strength. 

One of the worst evils, and it is taught us at an early age, is 
the habit of eating too viuch food. The child is no sooner 
old enough to desire food than he is overfed. When he cries 



SPALDING'S ATHLETIC LIBRARY. 85 

from the effects of having been already overfed, the stuffing 
process is repeated. In fact, feeding becomes the panacea for 
every ill. The stomach is thus unnaturally distended, and eventu- 
ally becomes enlarged and diseased. 

To whom shall we go for advice regarding our eating and 
drinking ? Know thyself and the advice of others will not be 
needed ? Every one should understand the great laws and 
principles of physiology and apply them with the aid of experience 
to his own case. But eating improper food, drinking too much 
fluid at meal time and eating too fast is injurious to every one. 
Alcoholic drinks, drugs, condiments, tea, coffee and tobacco 
should be avoided. 

Pure fresh air at all times and plenty of sunlight are essenti<d 
to gain and maintain health. As food is needed to supply our 
bodies with material, so air is needed to supply the greater amount 
of oxygen to purify the blood. As fish cannot live out of water, 
neither can man live without air. The lungs are not like a house, 
with windows and doors, through which the breeze plays freely. 
They are, rather, like a deep well, into which fresh air will not 
go, unless in some way a current is made. We make this ci'-rcnt 
stronger by deep breathing. 

This deep breathing or Clung gymnastics) develops and expands 
the lungs and chest and increases the circulation of the blood. 
Attending poorly ventilated public places are productive of 
disease. Our sleeping rooms should be well ventilated. 

Some occupations are causes of disease, by their exhaustion, 
monotony, deprivation of healthly condition, and the utter hope- 
lessness of improvement. Occupations of a sedentary nature are 
bad; therefore, one thus occupied should take plenty of bodily 
exercise. jMillers, stone-cutters, bakers, cigar makers and tho-e 
who are compelled to breathe dust and morbid matter into the 
system, are subject to affections of the throat and lungs. Painters, 
and workers in lead, arsenic, mercury, etc., are poisoned. 
Brewers and bartenders are short lived. Persons of consumptive 
tendency should work in the open air and practice deep breathing. 

Unclean habits, wearing filthy clothes, neglect of daily bathing , 
tend to clog the pores, prevent the throwing out effete, waste 



S6 SPALDING'S ATHLETIC LIBRARY. 

and morbid matters, cause the re-absorption of matter already 
expelled, aiid are fruitful causes of disease. 

Water promotes health when taken internally or applied exter- 
nally. For weak or sore eyes water is very healing. First bathe 
the eyes in water as hot as can be borne, then in water as cold as 
can be had. This is also an excellent tonic for the skin, and will 
serve the hands and face as a cosmetic and remove wrinkles. 

An effective way to cure a cold is to discontinue eating for a 
few meals and drink plenty of water. The reason eating should 
be discontinued is that in most cases it is overeating that causes 
colds. A cold is produc»^d by the efforts of nature trying to 
throw ofi the impurities that have accumulated in the system. 

For sore throat I have found that a handkerchief saturated with 
cold water tied about the neck to be quite effective in relieving it. 
It is better to tie some dry material over the wet application, and 
thus prevent catching cold. This application is also good for 
rheumatic joints, torpid liver, weak stomach, bronchial and 
pulmonary affections and varicocele. For liver and stomach 
complaints, wear the bandage around the abdomen. 

A liberal supply of pure water taken internally tends to make 
one fleshy, is good for the kidneys and cures constipation by 
making the liver active. It is better to wait a couple of hours 
after meals before drinking much water. 

Violent and sudden emotions sometimes terminate in sickness 
and even death. Our every emotion tends to develop the body 
into beauty or ugliness. If one thinks of disease and imperfection 
all the time he cannot expect to have perfect health. Again, if he 
permits his mind to dwell on illicit thoughts and deeds, how 
quickly will the sexual organism become tainted, stultifying the 
intellect, deadening the sensibilities, dwarfing the soul. If one 
would be pure and continent, he should not entertain sensuoui 
thoughts, but exert the will power and change the train of 
thought. Anger, jealousy, worry and hurry, grief, discontent, 
lack of self-control, passion, illicit imaginings all tend to make 
our bodies repulsive and diseased, while high and lofty thoughts, 
will power, love, charity, exercise and a Christian life imparts 
health. 



SPALDING'S ATHLETIC LIBRARY. 87 

There are many causes and conditions of disease, such as 
improper clothing, insufficient rest and sleep, etc., which we can- 
not discuss for want of space, but allow me to recommend four 
great natural curative agencies that should be studied: Air, Diet, 
Water and Exercise. 

HOW TO INCREASE ONE'S WEIGHT. 

Practice exercising rather slowly, in bathing use cold watei 
sparingly, only enough to protect from colds ; sleep eight or ten 
hours, dress warmly, eat principally cereals, eggs (raw or soft 
boiled), nuts, milk and hot water, peas and beans, baked apples 
and other sweet fruits, beef and fowl, rice and baked potatoes, 
and whole zvheat bread. 

HOW TO REDUCE ONE'S WEIGHT. 

If the heart is sound, exercise vigorously and often, take cold 
baths daily, dress lightly, do not sleep over eight hours, eat prin- 
cipally fruit, fresh vegetables, fresh water fish, whites of eggs, 
wheat gluten, lean beef, mutton, chicken and veal, not more than 
three or foui ounces of liquids at each meal, and but little between. 
Avoid fried foods of all kinds, fat meat, milk, potatoes, starch, 
pastry, cakes and sugar. Keep tlie bov/ls active. 

BATHING. NEVER BATHE JUST BEFORE OR AFTER A 

MEAL. 

Always bathe after exercise, using graded bath, beginning with 
warm water for cleansing, gradually reduce temperature until as 
cold as desired. Rub with a coarse towel until a good reaction is 
produced. 



SPALDING'S ATHLETIC LIBRARY. 

HELP IN CASE OF ACCIDENTS 

This was taken from the "Gymnasium Director's Pocket Book. 



Drowning, i. Loosen clothing, if any. 2. Empty lungs of 
water by laying body on its stomach and lifting it by the middle 
so that the head hangs down. Jerk the body a few times. 3. Full 
tongue forward, using handkerchief, or pin with string, if neces- 
sary. 4. Imitatt motion of respiration by alternately compres- 
sing and expanding the lower ribs, about twenty times a minute. 
Alternately raising and lowering the arms from the sides up above 
the head will stimulate the action of the lungs. Let it be done 
gently but persistently. 5. Apply warmth and friction to ex- 
tremities. 6. By holding tongue forward, closing the nostrils 
and pressing the "Adam's apple" back (so as to close entrance to 
stomach), direct inflation may be tried. Take a deep breath and 
breathe it forcibly into the mouth of patient, compress the chest 
to expel the air, and repeat the operation. 7. DON'T GIVE 
UP! People have been saved after hours of patient, vigorous 
effort. 8. When breathing begins, get patient into a warm bed, 
give WARM drinks, or spirits in teaspoonfuls, fresh air and quiet. 

Burns and Scalds. Cover with cooking soda, and lay wet 
cloths over it. Whites of eggs and olive oil. Olive or linseed 
oil, plain, or mixed v»'ith chalk or whiting. 

Lightning. Dash told water over the person struck. 

Sunstroke. Loosen clothing. Get patient into shade, and 
apply ice-cold water to head. 

Mad Dog or Snake Bite. Tie cord tight above wound. Suck 
the wound and cauterize with caustic or white-hot iron at once, 
or cut out adjoining parts with a sharp knife. 

Venomous Insects Stings, Etc. Apply weak ammonia, oil, 
salt water, or iodine. 



Kt!I?e THE SPALDING 



TRADE-MARK "^"nrT^/^ 



QUALITY 



SANDOW'S PATENT SPRING GRIP DUMB BELLS 




Sandow P«»enf Spring Grip Dumb 

BelU are uiad by all the sreatest 

■thlrte> in their traininR. 



. C. SpaldinR & Bros.. Sole Amencan and Canadian U 
An entire system of physical culture 13 
embraced within the exercises possible with 
these wonderful dumb bells. 

The bells are made m two halves connected 
bv steel sprmgs, the effort necessary m grip, 
ping compelling the pupil tocontinually devote 
his whole mmd to each movement This con- 
■entration of will power on each muscle 
involved IS what is responsible for the great 
results obtained through properly exercising 
with them. 

No 6. MEN'S. Nickel-plated; seven steel 

sprinpo Pair. $3.00 

No 5. MEN'S. Black enameled , flv- steel 

5^pring5 ... Pair. $2.00 

No. 4. LADIES' Nickel. plated, five steel 

springs Pair. $2.50 

No. 2. BOYS'. Nickel. plated; four steel 

springs . Pair. $2.00 

We include with earh pair of Sandow Dumb Bellt 
a chart of e^terciscs by Sandow and full instruction* 
for usinR. This is the most complete exercising 
■-hart ever devised and yet it is very plain and easy 
to understand. Profusely illustrated. 





Spalding Trade-Mark Wood Dumb Bells 

Model AW (Stained Finish.) Spalding Trade-Mark quality. Made of good ma- 
terial and superior in shape and finish to the best wood dumb bells of other 
makes. Each pair wrapped in paper bag Weights specified are for each bell 
•2 lb. Bells. Pair. SSc^.ti-.^^A Z:><'J I lb. Bells. Pair, 45c. ■*• .f/. // /?^^ 
?4, lb. Bells. ■• 40c. ^ .f '5^; ■• I 'j lb. Bells. " 5Sc*5.7^ " 
2 lb. Bells. Pair. 70c. -k S7 20 Doz. 



Spalding Iron Dumb BelU— Made on approved models, nicely bal- 
anced and finished in black enamel. Sizes 2 to 40 lbs. Pound 6c. -jf 5c. lb. 



Over 40 lbs. Pound 8c. ■A' -^l 
Bar Bells, weight 23 lbs. or more for complete Bar 
Bell, supplied regularly with steel handles, length 
3 feet between bells . . 12c. lb. * /0]>C. Ih. 
Bar Bells, weight 25 lbs. or more for complete Bar 
Bell, with steel handles, either shorter or longer than 
regular length, as noted above. 15c. lb. ■^ /■^'/U'- Ih. 
Prices for Bar Bella, weighing other than above, quoted 

on application. 

Quaxiilu prire.t in ilnlics will healloxvcd on J.i Ihs. or more 

0/ iron rliimh bells or lOn lbs. or more of bar belle. 



Spaldmg Nickel-Plated Dumb Bells (Nickei-Piaied «nd Poiiahed) 

No. 1 N. I lb. Pair, 30c. ^ .X7.?/ Do2. No. 3N. 3 lb. Pair, 70c. it $7.56 Doz. 
N0.2N. 21b. •• 50c. ■*■ 5.-10 " No.4N, 41b. " 85c.* 9.28 " 
No. 5N. 5 lb. Pair. $1.00 * SIO.SO Doz. 




No. IB. lib. Pa 
No 2B. 2 lb. 



WITH RU6BER BANDS 

\x,^(i<:.-k.i5.40Doz. No 38. 3 Ib.Pair. $1.00*X/<^.<ft7Z»(^^. 
" 75c. -A- 8.10 " No.4B.4lb. " 1.25* 13.50 " 
No. 58. 5 lb. Pair, $1.50 • $16.20 Doz. 



The prices printed in italics opposite items marked with if will be quoted 
only on orders for one-dozen pairs or more on sizes up to one pound, and 
on one-half dozen pairs or more on sizes over one pound in weight 
Quantity prices will NOT be allowed on items NOT marked with it 



PROMPT AHENTION GIVEN TO I 

ANY COMMUNICATIONS 

ADDRESSED TO US 



A. G.SPALDING & BROS 

STORES IN ALL LARGE CITIES 



FOR GOMfJTE LIST OF STORES 
SEE INSIDE FRONT COVER 

OFTSislm 



in *ffcrt January S, 1<JtB Subject to ctianfe s»W>9u| notirs. For C«B«dii«n p'fcw »«• «pe<3«J CasodiAO C9taln|ri9] 



iitoiiij!i*i^jiiii) 




QUALITY 



SPALDING TRADE-MARK INDIAN CLUBS 



) STAINED FINISH 

The following clubs bear our Trade-Mark, are made of good material, and are far superior in 

Each pair wrapped in paper bag. 



shape and finish to the best clubs of other makes. 




No. A 



No. AA 



Model BS— Weights specified are for each club 

y2 lb Pair, $ .35 * S3.36 Doz. 

H\\> '■ .40 * 3.96 " 

1 lb •' ,45 * ^.// " 

IK lb " .55* S.76 " 

2 lb '• .70* 7.2^ '• 

3 lb •■ .85 * 9./2 " 

Spalding Exhibition Clubs 

Handsomely finished in ebonite ; for exhibition and stage 

purposes. The chibs are hollow, with large body, and 

although extremely light, represent a club weighing three 

pounds or more. 

No. A. Ebonite finish Pair. $3.50 

No. AA. With German silver bands. . . *' 5.00 



Indian Club and Dumb Bell Hangers 

Made of Iron and Nicely 
Japanned 

No. 1. Pair. 15c. * S/.f'S Doc. 

No. IM. Mounted on oak strips. 

Pair. 25c. * S.\ 70 Doz. 




Model BS 



Savage Bar Bell 



«S^-",S'V.3l'sI« 



Savage 

Model S. Has large pear shaped ends, with a flexible hickory shaft j^-inch in diameter, produc- 
ing a vibratory exercise similar to that obtamed with the French wand. Each, 50c.*«^5 40 Doz. 



Spalding Ash Bar Bells 

x piK No. 2. Selected material, highly polished, 

VJ 5 feet long. . Each, 45c. * i^/.5(i? /?(?.?. 



School Wand 



Calisthenic Wand 



No. 3. 3 '2 feet long. Straight gram maple. No. 4. 4,'< feet long. I inch diameter. Black 
black finish. Each, 12c. * ..s7.3>' Z>oz. finish Each, 15c. * .97.^7 £>^^., 

The prices printed m italics opposite items marked with * icill be quoted only on orders for one dozen pairs or 

more on sizes up to one pound, and on one-half dozen pairs or more on sizes over one pniind in jrciplit 

On Wands and Bar Bells quantity prices will be allowed on onc-lmlf rlozm „r mort 



PROMPT AnENTION GIVEN TO 

ANY COMMUNICATIONS 

ADORESSEO TO US 



A. G.SPALDING &. BROS. 

STORES IN ALL LARGE CITIES 



FOR COMPLETE LIST OF STORES 
SEE INSIDE FRONT COVER 
DF THIS Boot ' 

Price* in «ffe«t January 5. 1916. Subject to change without notice Foe Canadian price* see apedal Canadian CaUlogue. 



§S^Ke THE SPALDING 



TRADEMARK TuTrf 



SPALDING CHEST WEIGHT MACHINES 






Spalding Chest Weight No. 2 Spalding Chest Weight No. 12 Spalding Chest Weight No. 5 



No. 2. A good machine for home use: 
noiseless and durable. Well made and 
easy running. Rods are is-inch cop- 
pered spring steel. Weights are 5-lb. 
iron dumb bells, one to each carriage, 
and may be removed and used as 
dumb bells. Wall and floor boards 
are hard wood, nicely finished and 
stained. All castings heavily japanned. 
Every part of machine guaranteed free 
of defect Each, $5.00 



No.l 2.This machine, especially designed 
for home exercise, will be found high 
grade in every particular. Cast iron parts 
are all nicely japanned. The wheels are 
iron, turned true on centers, and have 
hardened steel cone point bearings. The 
guide rods are spring steel, copper- 
plated. The weight carriage has remov. 
able felt bushings, noiseless and durable. 
E^ch handle is equipped with 10 pounds 
of weights Each, $10.00 



No. 5. Because of its adjustment feature, 
which permits of all lower, as well as 
direct chest movements, this machine 
really combines two machines in one. 
and is particularly suitable where space 
is a consideration. The various changes 
are made by raising or lowering the cen- 
ter arm, requiring but a few seconds. 
Japan finish. Elach machine is equipped 
with 1 6 pounds of weights. Ea., $15.00 
Extra weights for above, IX Ibs.Ea.. .20 



Spalding Head and Neck Attachment 

For business men. Overcomes tendency to forward head, 
due to continuous work at desk. For women, will help 
develop a nicely rounded neck. 



Spalding Foot and Leg Attachment 

This provides a local exerciser for all muscles of the leg. 
As such it is an excellent device for strengthening weak 
muscles, toning up others and giving exercise to stiff joints. 





Illustrating Method o( Faalening Head and Neck Attachment to No. S 
Che<t Weight Machine. 

No. 3. Heavy cowhide. Ready for use by simply snap- 
ping to one of the handles or both. . Each, $1.50 



Illustrating Method of Fastening Foot and Leg Attachment to No. 5 
Che<t Weight Machine. 

No. 2. Heavy cowhide. Readily attached to one handle or 
both; can be worn with or without shoe. . Each, $1.50 



PROMPT mENTION GIVEN TO I 

ANY COMMUNICATIONS 

ADDRESSED TO US 



A.G.SPALDING & BROS. 

STORES IN ALL LARGE CITIES 



I FOR COMPLETE LIST OF STORES 

SEE INSIDE FRONT COVER 

OFTHISBOOI 



Fnr^f in effect .'anuarv 5, 1916 Subject lo change without notice. For Canadian price» see special Canadian Catalogue, 



ASSUME SPALDING 



QUALITY 



SPALDING CHAIN BELT ROWING MACHINE No. 600 

Suitable Alike (or the Athlete or the Ordinary Mao or Woman 



No. 600. The ideal boat for home use and train- 
ing purposes. Brings the 'exercise usually 
obtained on river or lake into the home or bed- 
room. Fitted with roller seat and adjustable 
shoes to fit either a tall or a short person. 
Thumb-nut arrangement controlling belt allows 
triore or less friction to be thrown into the run. 
ning parts, imitating the resistance which exists 
when forcing a row boat through the water. 
The resistance may be reduced for the weaker 
sex or increased to suit the strongest athlete. 
Oars are pivoted in such a way that operator 
can handle and turn them same as he would 
during the return and feathering motion with 
a boat oar. Floor space required, 6x5 
fret Each, $30.00 




Operated just like rou 



SPALDING FRICTION ROWING MACHINE No. 119 




No. 119. The means used to produce the resist, 
ance is a simple fricticn clutch, which takes 
instant hold at the commencement of the stroke 
and retains the prersure till its completion, 
when it instantly releases it, precisely as in a 
boat. Qyickly taken apart without loosening 
any bolts or screws. Elach machine is adjust- 
able to any amount of friction or resistance. 
Do nolAiie oil on friction cylinder. If its action 
not perfectly smooth a little clear soap rubbed on^ 
its surface will properly correct its action. Floor 
space required, 4^i feet by 4,'i feet. 

Complete, $16.00 



SPALDING ROWING ATTACHMENTS 

For use with No. 5 Chest Weight Machines 
Particularly suitable for home use. Can be detached from the weight machine quickly and put away in a very small 
space until the next opportunity for use presents itself. To be used in connection only with chest weights, like Spalding 
No. 5 (see opposite page) which have 
center arm adjustment, or with handles 
arranged so that they can be pulled from 
a bracket close to the floor. 




No. R. Designed to fill the demand for a low priced No. 1. This, attachment, as will be noted, has out-riggers and 

article of this kind, built along substantial lines. arms similar to the rowing machine, and offers a great variety of 

Gives entire satisfaction. Floor space require*!, work when used in connection with chest weight. Floor space 

4>4 feet by 12 inches Complete, $7.50 required, 4'/i feet by A/i feet Complete, $10.00 

MOTE— TbuA RewioB AtUchraenti, No». 1 and R, can be used only in connection with the No. 6 Type of Chett Weight Machine - 



1 PROMPT AnENTION GIVEN TO 

JNY COMMUNICATIONS 
1 ADDRESSED TO US 


A. G.SPALDING &. BROS. 

STORES IN ALL LARGE CITIES 


FOR COMPLETE LIST OF STORESlI 

SEE INSIDE FRONT COVER 1 

OFTHISBOOI 11 



Friees Krs •■■fffct i'i>ou%ry 5, ISlf^ Smbi^cl to cKuny-. wi»hou» notice. For Caniidivn prtc?< ie« special Canaflian Ottalofuck 



SKUHE SPALDING 



TRADEMARK ^Kf 



Spalding Adjustable Doorway Horizontal Bar 



^ 



^ 



No. A. The bar itself is made of selected hickory, liaving steel tubular ends into which iron 
sockets screw, holding rubber cushions. The socket on one end contains a left hand thread, on 
the other end a right hand thread. By fitting the bar in the doorway and turning it with the 
hands the ends are made to expand, and the friction applied by the rubber against the sides of 
the doorway is sufficient to sustain the weight of a heavy man. This bar may be used for chinning 
exercises, being adjustable to any height, also for abdominal work, as shown by cuts in margin 
of this page. Size of doorway in which bar will be used must be stated when ordering, as the 

adjustment is not great enough to meet all requirements in one size bar Each, $4.00 

This No. A Bar is supplied regularly to fit any doorway under 33 inches in width. 

Bars to fit wider doorways Extra, 50c. 

Should not be used in doorways wider than 42 inches. If length larger than 42 inches is 
required, it would be advisable to use a regular horizontal bar. 

Spalding Doorway Horizontal Bar 

iNo 101. The keys fastened to each end of bar fit in the 
>ide sockets, which are secured to door jamb and hold the 
bar firmly in place. The parts are of malleable iron, very 
light, yet strong enough to sustain the heaviest man. The 
bar may be quickly removed when not m use, leaving no 
projecting ptirt. Complete with parts. $2.00 

This No. 101 Bar is supplied regularly to fit any door> 
way under 37 inches. Bars to fit wider doorways, Extra, 
50c. Should not be used in doorways wider than 42 
inches. If length larger than 42 inches is required, it 
would be advisable to use a regular horizontal bar. 

Extra sockets for doorway. Pair, SOc. 

With two pairs of sockets bar may be used for either 
chinning or abdominal exercises. 




Spalding Home Gymnasium 

Combining Swinging Rings, Trapeze, Stirrups, and Swing. Should 
be in every home where there are growing boys and girls. The 
•implest and best form of exercise for them. 

No. 1. The apparatus 
is supported by two 
strong screw-hooks in 
the ceiling, about eight- 
een inches apart. It can 
also be usedoutof doors. 
The straps are of extra 
strong webbing and ad- 
justable to any desired 
height; rings heavily 
japanned. The appa- 
ratus can be pot up in 
any room, and removed 
in a moment, leaving 
only two hooks in the 
ceiling visible. The 
various combinations 
can be quickly and easi- 
ly made. We furnish 
in addition, a board ad- 
justable to the stirrups, ^^^, 
which forms an excel- 
lent swing. Complete, 
ready to put up. $6.00 



ng Swinging Ril 
upper portion 
of outfit 



Showing upper pari 
Apparatus with trap 
cUed 






PROMPT ATTENTION GIVEN TO 

ANT COMMUNICATIONS 

ADDRESSED TO US 



A. G.SPALDING & BROS. 

STORES IN ALL LARGE CITIES 



I FOR COMPLETE LIST OF STORES 

SEE INSIDE FRONT COVER 

OF THIS BOOt 



fiiev* ia effect hawtsy S. 1916. Subject to change witLo^t aotic^. For Caoadiau price* te« special Ca nftd ia n Catalogue. 



^S^Ke THE SPALDING 




TRADE-MARK ^Sf 



Spe^Ming' Elastic Exercisers 

No. 3. SpzJding "Special" Elastic Elxerciser, with 
chart of exercises and Spalding Athletic Libreiry, 
No. 29, "Pulley Weight Elxercises." Complete in 
box, with chsirts, door hinge attachiAent and pack- 
age of hooks. Choice of heavy or medium cable. 
Improved in quaJity cmd finish. . Each, $5.00 

No. 1. Spalding "Standard" Ellastic Elxerciser, 
with a chart of exercises amd Speeding Athletic 
Library, No. 29, "Pulley Weight EJcercises." Com- 
plete in box, with door hinge attachment euid a 
package of hooks. Choice of either heavy or| 
medium cable Each, $3.0 

No. 0. Spalding "Lively" Elastic Elxerciser, witli 
chart of exercises £ind SpeJding Athletic Library, 
No. 29, "Pulley Weight Elxercises." Complete in 
box, with door hinge attachment emd package of 
hooks. Choice of heavy or medium cable. 

Each. $2.00 
EXTRA CABLES 

Complete with Swivel End*, for Spalding Elastic Exerciser* 

Cables are packed each in individual tubes, convenient for 
handling or mailing. This also keeps the rubber from the 
light aridair. If not specified, medium tension will be sent. 

Style C. Cable only, for No. 3, Elastic Elxerciser. Heavy or medium tension 
Style B. Cable only, \oT No. 1, Elastic Elxerciser. Heavy or medium tension. 
Style A. Cable only, for No. 0, Elxerciser. Either heavy or medium tension. 





SpaMimig' 




Spalding 

Wrist 

Maichiines 





No. HP. Formed of five 
cords of heavy elastic, dur- 
able in quality. Has two 
handles, one at each end, 
and strength may be varied 
by using with different num- 
bers of cords. A Very ben- 
eficial article of exercise. 

Each.Sl.50 



Spalding Elastic 
Home Exerciser 

No Pulley. 

It is readily Attached to 
door frame, window 
casing or any conve- 
nient place in room, is 
absolutely noiseless, 
takes very little space, 
cuid can be quickly re- 
moved when not in use. 
No. IH. Heavy Tension Elastic. 
Each. $1.00 
No.2M. Medium Tension Elas- 
tic Each, 85c. 

No. 3L. Light Tension Elastic. 
Each. 70c 




Strengthens and 
develops fingers, 
hands, wrists, 
arm and ioxeaxm. 
Cures cramps 
and stiffness of 
joints. 

No. 1. Elastic 
cord, wood han- 
dle. Each, 25c. 
No. 2. Elastic 
cord, cork han- 
dle. Each, 50c, 
No. 3. Metal 
springs, wood 
handle. Ea-25c. 




PilOMPT ATTENTION GIVEN TO 

.any communications 
Jaddjesseo to us 



A.G.SPALDING &. BROS 

STORES IN ALL LARGE CITIES 



FOR COMPLETE LIST OF STORES 
SEE INSIOE FRONT COVER 
flFTHlSBOOl A 



t»ric«» in effect January S. I9li6. Subject to dumgd without notio. For Caa^liap >ric— tc« ff*^»X C*n>dfan C>«4ag— »• 



STANDARD QUALITY 

An article that is universally given the appellation "Standard" is thereby conceded to be the Criterion, to which are 
compared all other things of a similar nature. For instance, the Gold Dollar of the United States is the Standard unit 
of currency, because it must legally contain a specific proportion of pure gold, and the fact of its being Genuine is 
gaaranleed by the Government Stamp thereon. As a protection to the users of this currency against counterfeiting and 
other tricks, considerable money is expended in maintaining a Secret Service Bureau of Elxperls. Under the law, cili2en 
manufacturers must depend to a great extent upon Trade-Marks and similar devices to protect themselves against coun- 
terfeit products — without the aid of "Government Detectives" or "Public Opinion" to assist them. 

Consequently the "Consumers Protection" against misrepresentation and "inferior quality" rests entirely upon the 
integrity and responsibility of the "Manufacturer." 

A. G. Spalding & Bros, have, by their rigorous attention' to "Quality," for forty years, caused their Trade- Mark to 
{>ecome known throughout the world as a Guarantee of Quality as dependable' in their field as the U. S. Currency is in its field. 

The necessity of upholding the guarantee of the Spalding Trade-Mark and maintaining the Standard Quality of their 
Athletic Goods, is, therefore, as obvious as is the necessity of the Government in maintaining a Standard Currency. 

Thus each consumer is not only insuring himself but also protecting other consumers when he assists a Reliable 
Manufacturer in upholding his Trade-Mark and all that it stands for. Therefore, we urge all users of our Athletic 
Goods to assist us in maintaining the Spalding Standard of Excellence, by insisting that our Trade-Mark be plainly 
stamped on all athletic goods which they buy, because without this precaufion our best efforts towards* maintaining 
Standard Quality and preventing fraudulent substitution will be ineffectual. 

Manufacturers of Standard Articles invariably suffer the reputation of being high-priced, and this sentiment is fosteied 
and emphasized by makers of "inferior goods," with whom low prices are the main consideration, i 

A manufacturer of recognized Standard Goods, with a reputation to uphold and a guarantee to protect, must neces- 
sarily have higher prices than a manufacturer of cheap goods, whoso idea of and basis of a claim for Standard Quality 
depends principally opon the eloquence of the salesman. 

We know from experience that there is no quicksand more unstable 
than poverty in quality—and we avoid this quicksand by Standard Quality. 



or ana oasis or a ciaim tor oianaara ^^aiiiy 



STANDARD POLICY 

A Standard Quality must be inseparibly linked to a Standard Policy. - 

Without a dehnite and Standard Mercantile Policy, it is impossible for a Manufacturer to long maintain a Standard Quality. 

To market his goods through the jobber, a manufacturer must provide a profit for the jobber as well as for the retail 
dealer. To meet these conditions of Dual Profits, the manufacturer is obliged to set a proportionately high list price on 
his goods to the consumer. 

To enable the glib salesman, when booking his orders, to figure out attractive proRts to both the jobber and retailer, 
thes«'high list prices are absolutely essential ; but their real purpose will have been served when the manufacturer haa 
secured his order from the jobber, and the jobber has secured his order from the retailer. 

However, these deceptive high list prices are not fair to the consumer, who does not, and, m reality, is not ever 
expected to pay these fancy list prices. 

When the season opens for the sale of such goods, with their misleading but alluring high list. prices, the retailer 
begiru to realize his responsibilities, and grapples with the situation as best he can, by offering "special discounts," which 
vary with local trade conditions. 

Under this system of merchandising, the profits to both the manufacturer and the jobber are assured'; but as there is 
no stability maintained in the prices to the consumer, the keen competition amongst the local dealers invariably leads to a 
demoralized cutting of prices by which the profits of the retailer are practically eliminated. 

This demoralization always reacts on the manufacturer. The jobber insists on lower, and still lower, prices. The 
manufacturer, in his tum,'meets this demand for the lowering of prices by the only way open to him, vu.: the cheapening 
and degrading of the quality of his product. 

The feregoing conditions became so intolerable that,"!! 7 years ago, in 1899, A. G. Spalding & Bros, determined to rectify 
this demoralization in the Athletic Goods Trade, and inaugurated what has since become known as 'The Spalding Policy." 

The "Spalding Policy" eliminates the jobber entirely, so far as Spalding Goods are concerned, and the retail dealer 
secures the supply of Spalding Athletic Goods direct from the manufacturer by which the retail dealer is assured a fair, 
legitimate and certain profit on all Spalding Athletic Goods, and the consumer is assured a Standard Quality and is 
protected from imposition. 

The "Spalding Policy" is decidedly for the interest and protection of the users of Athletic Goods, and acts in two ways: 

fIRST.— Ttia nsar b MMirad or«anain« Official Standard Athletic Geo^. 

SECOND.— As manufacturara, we caa proceed with confidence in purehasins at the proper lime, tha very best raw 

malarial* required in the manufacture of our various goods, well ahead of their respective •easons, and Ihia enaliJas us to pr». 

vida the necessary quantity and absolutely maintain the Spalding Standard o( Quality. 

All retail dealers handling Spalding Athletic Goods are requested to supply consumers at our regular printed catalogue 
prices — neither more nor less— the same prices that similar goods are sold for in our New York. Chicago and other stores. 

All Spalding dealers, as well bs users of Spalding Athletic Goods, are treated exactly aKke. and no special rebate* or 
discriminations are allowed to anyone. 

This, briefly, is the "Spalding Policy," which has already been in successful operation for the past 17 years^ and will 
be indefinitely continued. 

In other words, "The Spalding Policy" is a "square deal" for everybody. 

A. G. SPALDING & BROS. 



LIBRftRY OF CONGRESS 

ijliliiiiiiii iiirlllllliil! !l!l !!<iiiiiiiiiiiiMiiiiiiii 




ATHLETIC JLIB 006 010 961 8 ^ 



A separate book covers every Athletic Sport 

and is Official and Standard 

Price 10 cents each 




m^mi 



LOUIS. 1904 



■LOUIS. 1904 O Jr^ -r\ JL/ J-l 1 -W VJ PARIS. 1900 

ATHLETIC GOODS 

ARE THE STANDARD OF THE WORLD 



A.G. Spalding ® Bros. 



MAINTAIN WHO 



iWING C 
\ 



NEW YORK CHICAGO ST. LOUIS 

BOSTON MILWAUKEE KA.NSAS CITY 

PHILADELPHIA DETROIT SAN FRANCISCO 

NEWARK CINCINNATI LOS ANGELE! 

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BUFFALO COLUMBUS SALT LAKE CI^ 

!ACUSE ROCHESTER INDIANAPOLIS PORTLAND 

BALTIMORE WASHINGTON PITTS BURGH M 1 N NEAPOLl S 
LONDON. ENGLAND ATLANTA ST PAUL 

LIVERPOOL. ENGLAND LOUISVILLE DENVER 

BIRMINGHAM. ENGLAND NEW ORLEANS DALLAS 

MANCHESTER. ENGLAND MONTREAL. CANADA 

BRISTOL. ENGLAND > TORONTO, CANADA 

EDINBURGH, SCOTLAND PARIS. FRANCE 

GLASGOW. SCOTLAND SYDNEY. AUSTRALIA 



NEW YORK ^CBICACRT. 
BBOOBIiXN ^BOSTON 



FRXNCrSCO GHICOPEE. 



PHIUiDEIiPHIA 



XONDON, 



